Low Fat Quinoa Patties
Wholesome, nutritious, and bursting with vibrant flavors, these Low Fat Quinoa Patties are the perfect healthy addition to your meal rotation. Packed with protein-rich quinoa, colorful veggies like red bell pepper, carrot, and onion, and seasoned with garlic powder and parsley, these patties are as flavorful as they are nourishing. Made with egg whites and a touch of whole wheat flour, they’re light yet satisfyingly firm, making them an ideal low-fat option for lunch, dinner, or even meal prep. Pan-fried to golden perfection using just a light spray of olive oil, these patties are a guilt-free indulgence that’s perfect as a standalone dish or paired with a fresh salad or steamed veggies. Ready in under an hour, this easy, one-skillet recipe is both family-friendly and diet-conscious, perfect for those seeking quick, healthy quinoa recipes!
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Ingredients
- 1 cup quinoa
- 2 cups water
- 0.5 cup (diced) onion
- 0.5 cup (diced) red bell pepper
- 0.5 cup (grated) carrot
- 0.25 cup whole wheat flour
- 3 large egg whites
- 0.25 cup (chopped) parsley
- 1 teaspoon garlic powder
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 0 olive oil spray
Directions
Step 1
Rinse the quinoa under cold water in a fine mesh sieve until the water runs clear, to remove the bitter outer coating.
Step 2
In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa, cover, and reduce to a simmer. Cook for 15 minutes or until all water is absorbed.
Step 3
Fluff the cooked quinoa with a fork and let it cool slightly.
Step 4
In a large mixing bowl, combine cooked quinoa, diced onion, diced red bell pepper, and grated carrot.
Step 5
Stir in whole wheat flour, egg whites, chopped parsley, garlic powder, black pepper, and salt until fully combined.
Step 6
Heat a large non-stick skillet over medium heat and lightly coat with olive oil spray.
Step 7
Scoop out about 1/4 cup of the quinoa mixture and gently shape it into a patty using your hands.
Step 8
Place the patty on the heated skillet. Repeat with the remaining mixture.
Step 9
Cook the patties for about 5-6 minutes on each side or until they are golden brown and firm to the touch.
Step 10
Serve warm as a main dish or as a side with your favorite vegetables or salad.
Nutrition Facts
| Serving size | (1036.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 826.9 |
| Total Fat 13.3g | 0% |
| Saturated Fat 0.2g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 2594.0mg | 0% |
| Total Carbohydrate 136.8g | 0% |
| Dietary Fiber 9.1g | 0% |
| Total Sugars 10.0g | |
| Protein 41.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 138.4mg | 0% |
| Iron 8.0mg | 0% |
| Potassium 962.7mg | 0% |
Source of Calories